Warm Apple Cinnamon Protein Crisp Squares
A cozy, spiced apple bake topped with a golden oat and almond flour protein crumble. Perfectly portioned, meal-prep friendly, and served warm for a satisfying midlife treat.
Prep
15 min
Cook
35 min
Total
60 min
Makes
4 servings
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Mixing bowl · Knife and cutting board
Time saver
Store individual squares in an airtight container in the refrigerator for up to 4 days, or freeze for up to 1 month.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line an 8x8-inch (20x20cm) baking dish w…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and line an 8x8-inch (20x20cm) baking dish with parchment paper.
Tap card to mark done - 02
Wash
Wash, core, and thinly slice the apples into uniform pieces about 1/4 inch (0.6cm) thick.
Tap card to mark done - 03
Toss the apple slices with ground cinnamon
In a medium mixing bowl, toss the apple slices with ground cinnamon, maple syrup, and lemon juice until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Transfer the seasoned apple mixture into the…
Transfer the seasoned apple mixture into the prepared baking dish and spread into an even layer.
Tap card to mark done - 05
Combine the rolled oats
In a separate bowl, combine the rolled oats, almond flour, vanilla plant protein powder, melted coconut oil, and remaining maple syrup.
Tap card to mark done - 06
Mix with a fork until small
Mix with a fork until small, crumbly clusters form throughout the mixture.
Look for: small, crumbly clusters form throughout the mixture
Tap card to mark done - 07
Scatter the oat crumble topping evenly over…
Scatter the oat crumble topping evenly over the apple layer in the baking dish.
Tap card to mark done - 08
Bake for 30 to 35 minutes
Bake for 30 to 35 minutes, until the apples are tender when pierced with a fork and the crumble topping turns light golden brown.
Look for: the apples are tender when pierced with a fork and the crumble topping turns light golden brown
Tap card to mark done - 09
Remove from the oven and let cool…
Remove from the oven and let cool in the dish for 10 minutes so the bake sets properly before slicing into 4 equal squares.
Allow: 10 minutes
Tap card to mark done - 10
Serve warm immediately
Serve warm immediately, or allow to cool completely before transferring to airtight containers for storage.
Ready when: everything is assembled and ready to enjoy
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